Ray Rotell

Hometown:
Unknown
Gym:
CrossFit ATP
Gender:
Male
Age:
40
Height:
5' 11"
Weight:
195 lbs

June 4, 2013

Performed at: CrossFit ATP
Description: WOD
EMOM for 5 minutes:
5 UB Muscle-Ups
-then (rest 2 minutes)-
3 rounds for time of:
Run 400m
7 Muscle-Ups
21 KBS 32/24kg
Results: 13m 12s
Performed as RX
Warmup: 1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 30 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

1 similar workout

Date Name WorkoutDescription Results
06/04/2013 WOD
EMOM for 5 minutes:
5 UB Muscle-Ups
-then (rest 2 minutes)-
3 rounds for time of:
Run 400m
7 Muscle-Ups
21 KBS 32/24kg
 13m 12s
Performed as RX